Nutrition for Older Adults

March is National Nutrition Month. Nutrition is a part of our daily lives and can often cause us stress. A healthy diet should include a range and variety of foods to help reduce the risk of developing chronic diseases such as high blood pressure, diabetes, hypertension, and heart disease. Although it is important to have a healthy balance of foods, remember all foods are okay in moderation.

People ages 60 and up have different nutritional needs than they did when they were younger. As you age, choose foods with little to no added sugar, saturated fats, and sodium. These can exacerbate inflammation, raise blood pressure, and increase the risk for disease. Important nutrients include potassium, calcium, vitamin D, dietary fiber, and vitamin B12. Potassium and vitamin D help keep bones strong with age. Fiber is important for healthy digestion, feeling full, and preventing constipation. It also plays a role in reducing the risk of heart disease, diabetes, and some cancers.

In addition to what you eat, it is important to be aware of what you drink. With age, you may lose some of your sense of thirst. Drink water often. Low- or fat-free milk, including lactose-free options or fortified soy beverages and 100% juice can also help you stay hydrated. Limit beverages that have lots of added sugars or salt. Staying hydrated keeps electrolytes balanced, blood volume normal, aids in digestion, transportation of nutrients, and kidney functioning.

MyPlate at https://www.myplate.gov/myplate-plan is a tool that helps you figure out food group targets – what and how much to eat within your calorie allowance. This tool uses age, sex, height, weight, and physical activity level to show you what kind of diet you should aim for.